Archives for Nov,2015

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Black Friday Special

CrossFit Lacertus – CrossFit Metcon (Time) AMRAP6: (Partner) 6 Abmat Sit-Ups Plank Metcon (Time) Partner WOD Cash-In: 50 DUs/100 SUs per partner 4 Rounds for time of: 200m (Relay Sprints) 20 Thrusters, 115#/75# 200m (Relay Sprints) 20 Front Squats...
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11.24.15 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Shoulders THEN Barbell Warm-Up THEN Clean-n-Jerk Technique Clean and Jerk (3, 2, 1, 1, 1) Work up to max Clean & Jerk Metcon (No Measure) Accessories: Superset: 5×10 Barbell Curls 45/35 5×10...
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11.20.15 – FFA CF

CrossFit Lacertus – CrossFit Mobility 400m Run THEN Foam Roll Quads 30 sec Wall Quad Stretch (per quad) Banded Shoulder Mobility (30 secs – 1 min per stretch) Power Clean Complex (3, 3, 3, 3, 3) 1 Hang Clean (Above Knee) 1 Hang Clean (Below...
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11.17.15 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hamstrings/Calves THEN Death by 10m (Every 30 sec) Sled Push Push/Pull: Increase weight every round. Metcon (Time) CORE: 75 T2B for Time Metcon (AMRAP – Rounds and Reps) AMRAP4: 15 KB Swings 15...
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